When I was a child, as a treat, my mother would take me to McDonald’s and allow me to have a strawberry sundae with nuts on top. It was my favorite.
But now that I’m older and wiser, I know it’s not the best choice when it comes to eating healthy.
With a little creativity, I found a healthier alternative that tasted just as good, but had fewer calories and more nutrition – Greek yogurt with fruit on the bottom sprinkled with chopped nuts.
The Greek Yogurt I purchase is exactly 100 calories (make sure the one you choose has at least 10 grams of protein in it), then I add about a 1/4 ounce of peanuts (about 10 whole nuts) chopped or whole, a little goes a long way.
For something so easy, this snack provides a great flavor and satisfies hunger. Not to mention, it’s a guilt-free sweet treat during the work day or after a meal.
According to the USDA the health benefits include of yogurt include:
- improved bone health
- may lower the risk of cardiovascular disease and type 2 diabetes
- may lower blood pressure
- may assist in improving/maintaining gut health
When it comes to nuts…although they tend to be higher in calories, research shows they do NOT contribute to obesity and may even aid in weight loss.
Additionally nuts are part of a healthy lifestyle because research has shown benefits when it comes to:
- lowering incidence of heart disease
- lowering the risk of gallstones
- positively effecting hypertension, cancer, and inflammation
- lowering cholesterol
- lowering oxidative stress and inflammation
With all of these great benefits, how could you say no to this delightful snack?
Approximate nutrition analysis:
Calories: 140, total fat 4g, Cholesterol <5mg, Sodium 70mg, Total carb 14g, Protein 11g
Mandy Seay is a registered and licensed dietitian and certified diabetes educator. She works as a nutrition consultant in Austin, Texas, specializing in diabetes, weight loss, lipid control, and preventative nutrition. For more health articles and nutrition information, check out Mandy’s website Nutritionistics.